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THE ULTIMATE DEADLIFT CHECKLIST! By @achievefitnessboston ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1️⃣FEET HIP WIDTH APART AND BARBELL OVER MID-FOOT: In order to establish a strong base of support, start with your feet under your hips with toes forward or slightly flared out. Step up to the bar so that it’s close to your shins and over your mid-foot.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2️⃣HINGE YOUR HIPS BACK: Initiate the deadlift by sitting back with your hips. This will help you to load your posterior chain (glutes and hamstrings ) and get into a strong starting position.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3️⃣GRAB THE BAR JUST OUTSIDE YOUR SHINS: The wider your hands, the greater the demand on your mid and upper back. Keeping your hands in closer will help make the pull feel easier than if they were out too wide.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4️⃣ALIGN YOUR ARMPITS DIRECTLY OVER THE BAR: This will set you up for a more vertical and direct bar path, which makes the deadlift much more efficient.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5️⃣PUSH INTO THE FLOOR AND STAND TALL: Instead of thinking about “lifting” the bar off the floor, think about “pushing” your feet into the ground. The harder you push down into the floor, the stronger your deadlift will be. Stand tall at the top and look straight ahead to practice good alignment.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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6️⃣INITIATE THE DESCENT WITH ANOTHER HIP HINGE: Once you’ve gotten to the top of the deadlift, lower it back down by hinging your hips back, loading your posterior chain again, and getting right back into your original starting position.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Know somebody struggling with deadlifts? Tag them below⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @thefitnesselement for more tips!
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